Bent-Over Dumbbell Reverse Fly: how to do it right
In short: Rear shoulder (rear delt) isolation loaded in the shortened position, with peak tension when your arms are spread and squeezed.
How to do it, step by step
- 1Torso bent at 45 to 90 degrees, back flat, knees slightly bent, dumbbells under your chest, palms facing each other.
- 2Open your arms out to the sides, leading with the elbows, without pulling with your back.
- 3Rise until your hands reach shoulder level, shoulder blades slightly drawn together.
- 4Squeeze the rear shoulder hard for 1 second in the top position.
- 5Control the return slowly without letting go all at once.
The mistake to avoid
Don't shrug, or your traps take over.
Other common mistakes
- Pulling with the rhomboids by squeezing the shoulder blades too hard: keep your shoulders down and think about spreading your arms, not rowing.
- Going too heavy and swinging your torso: reduce the load to open your arms without momentum.
- Bending and straightening your elbows like a reverse curl: lock the elbow angle and move only the shoulder.
- Neglecting the top peak: hold 1 second with arms spread, it's the key point of this movement.
Muscles worked
- Main:
- Rear delts
The rear delt is the prime mover: it pulls the arm backward in horizontal abduction. In support, the rhomboids and mid traps stabilize and bring the shoulder blades together, but you shouldn't let them steal the movement. The infraspinatus and teres minor take part in external rotation.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Benchless Bent-Over Dumbbell Reverse Fly ›
- Incline Bench Reverse Fly ›
- Reverse Pec Deck ›
- Cable Shoulder External Rotation ›
- Band Face Pull ›
Frequently asked questions
How do I do this exercise?
Torso bent at 45 to 90 degrees, back flat, knees slightly bent, dumbbells under your chest, palms facing each other. Open your arms out to the sides, leading with the elbows, without pulling with your back, up to shoulder height. Squeeze the rear shoulder for 1 second at the top, then control the return.
How high should I raise my arms?
Open until your hands reach shoulder height, arms horizontal: that's where tension is highest on the rear delt. At the bottom there's almost no tension, so don't try to load heavy. Hold 1 second with arms spread, it's the key point, then control the return.
I don't feel anything, is that normal?
You should feel the rear delt, not your back. Imagine you want to touch the walls to your left and right with your pinkies, not bring your hands toward the ceiling or squeeze your shoulder blades. Lighten the load, hold 1 second with arms open: that's where the rear shoulder works hardest.
How fast should I do the movement?
Open your arms firmly but with control, no momentum, then hold 1 second with arms spread at horizontal. Return slowly over 2 to 3 seconds without letting go all at once. The top peak and the braked return do the work, not speed.
How do I breathe?
Inhale in the bottom position, exhale as you open your arms and during the second of contraction at the top. Keep your trunk braced and your back flat throughout to protect your spine, without arching or rounding.